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One Pot Meal Prep Vegan Tortilla Soup, High Carb Low Fat

This recipe isn't spicy so it's kid friendly, and it's also oil free! You can make it in 20 mins in one pot. Perfect for an easy satisfying dinner after a busy day.

I'm not anti fat, but I have been trying to reduce my cooking oil use when I think it isn't necessary because I prefer to get majority of my fats from less refined sources like avocado, or coconut milk.  

Cooking oil is needed sometimes when we cook to prevent our food from burning or getting stuck to the pan. And it does add some flavor. But when you are making a soup with a tomato base like this one. All the water from the tomatoes gives the pot all the moisture it needs to cook without adding oil. And oil doesn't add much flavor to soups anyways.


6 tomatoes

1.5 cups of corn

6 tablespoons of dry white rice. (I recommend white because brown rice takes longer to cook in the soup)

3 garlic cloves

1 avocado

sea salt

black pepper

1/4 bunch of cilantro

1 lime

tortilla chips (if you can find oil free chips) I had to bake my own oil free corn tortillas into my own oil free chips. It's easy.

6 cups vegetable broth (optional)


1.Dice up all the ingredients. 

2.Saute the garlic and tomatoes on medium heat until tomatoes fall apart. 

3.Then add the corn, salt, dry rice, and cook for another 2 mins.

4.Add 6 cups of water or vegetable broth, and more salt and pepper to taste.

5.Bring it to a boil, then put it to low and let it simmer covered for 10-15 mins until the rice is done. 

6.Add 1-2 cups of soup to a mason jar. Add your avocado, tortilla chips, and lime juice. 

7.Store mason jars in the fridge to enjoy for the week. Makes about 5 meals. 

8.You can also store the soup in plastic containers to freeze, and enjoy later this winter. I'm doing that this week with a few of my portions because I got tired of tortilla soup after two days. 

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